Sour cream replaces mayonnaise as the base for the tartar sauce here. Serve this fish with corn on the cob and chilled slices of melon on the side.

　　

Ingredients

Serves 4; 3 ounces fish and 2 tablespoons sauce per serving

　　

Fish

4 catfish fillets (about 4 ounces each), rinsed

　　2 tablespoons low-fat buttermilk

　　2 slices light whole-wheat bread (lowest sodium available), coarsely torn

　　2 medium green onions, thinly sliced

　　3 tablespoons chopped pecans

　　1/2 teaspoon salt-free lemon pepper

　　

Tartar Sauce

1/2 cup fat-free sour cream

　　2 tablespoons dill pickle relish

　　1 teaspoon grated lemon zest

　　1 teaspoon fresh lemon juice

　　1/2 teaspoon dried dillweed, crumbled

　　

Step 1

Put the fish in a single layer in a large shallow dish. Drizzle the top side with half the buttermilk, spreading to cover. Turn the fish over and repeat with the remaining buttermilk. Cover and refrigerate for 10 minutes to 1 hour, turning occasionally.

　　

Step 2

Preheat the oven to 400°F.

　　

Step 3

In a food processor or blender, process the bread for 5 to 10 seconds to make soft crumbs.

　　

Step 4

In a shallow dish, stir together the bread crumbs, green onions, pecans, and lemon pepper.

　　

Step 5

Drain the fish, discarding the buttermilk. Add the fish to the bread-crumb mixture, turning to coat. Using your fingertips, gently press the mixture so it adheres to the fish. Reserve any remaining bread-crumb mixture. Transfer the fish to a nonstick baking sheet. Sprinkle with the reserved bread-crumb mixture.

　　

Step 6

Bake for 10 to 12 minutes, or until the fish flakes easily when tested with a fork.

　　

Step 7

Meanwhile, in a small bowl, whisk together the tartar sauce ingredients. Cover and refrigerate until serving time. Serve with the fish.

　　

Nutrition Information

Step 8

(Per serving)

　　

Step 9

Calories: 212

　　

Step 10

Total fat: 7.0g

　　

Step 11

Saturated: 1.0g

　　

Step 12

Trans: 0.0g

　　

Step 13

Polyunsaturated: 2.0g

　　

Step 14

Monounsaturated: 3.0g

　　

Step 15

Cholesterol: 71mg

　　

Step 16

Sodium: 224mg

　　

Step 17

Carbohydrates: 14g

　　

Step 18

Fiber: 3g

　　

Step 19

Sugars: 6g

　　

Step 20

Protein: 22g

　　

Step 21

Calcium: 102mg

　　

Step 22

Potassium: 586mg

　　

Dietary Exchanges

Step 23

1 starch

　　

Step 24

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition